Title	Force Type	Category	Difficulty	Equipment	Muscle Groups
Tire Jumps: Alternating Sides	Push	Agility	Athletic	Tractor Tire	Legs, Core
Medicine Ball Pushups	Push	Bodyweight	Intermediate	Medicine Ball	Chest, Arms, Core, Triceps
Bird Dog Static	Static	Core	Intermediate	None required	Core, Legs, Glutes
Barbell Sumo Deadlift	Pull	Bodybuilding	Elite	Barbell Bar, Lifting Straps	Legs, Back, Core, Hamstrings
Seated Stir the Pot		Core	Athletic	Kettlebells, Ab Mat	Core, Shoulders, Obliques, Anterior
Bridge 4 Way Glute- Knees Together	N/A	Bodyweight	Beginner	Ab Mat	Legs, Core, Glutes, Hamstrings
Sb Push Up	Push	Exercise Ball	Athletic	Swiss Ball	Chest, Core
Spartan Switch Lunge	Push	Cardio	Intermediate	Dumbbells	Legs, Core, Shoulders, Posterior
Reverse Crunches: Shins on Stability Ball	Pull	Exercise Ball	Intermediate	Ab Mat, Swiss Ball	Core, Legs, Back, Hips, Arms, Lower
High Knee to Front Kick	N/A	Bodybuilding	Beginner	None required	Legs, Core
Pass Through with Ball		Core	Athletic	Exercise Ball	Core, Upper Abs, Lower Abs
Swiss Ball Reverse Crunch	Pull	Exercise Ball	Intermediate	Exercise Ball (Swiss Ball)	Core, Upper Abs, Lower Abs
SS: Toes Pushes & Alligator Walks		Bodyweight	Intermediate	None required	Legs, Arms, Core, Calves, Triceps
Combo- Side Plank Up and Down w Rotation Stir the Pot Donkey Kick	N/A	Core	Elite	Ab Mat	Core, Back, Upper, Lower
SS: Dip with Upright Hamstring Curls	Push	Bodyweight	Intermediate	None required	Arms, Legs, Core, Triceps, Hamstrings
Basic Crunches	Pull	Core	Beginner	Ab Mat	Core, Upper Abs, Lower Abs
Straight Arm Pulldown	Push	Core	Intermediate	None required	Core, Back, Arms, Lats, Triceps
Crab Walk Push Up	Push	Bodyweight	Intermediate	None required	Chest, Arms, Core, Triceps
Side plank w Rotation, Pulse & Weight	N/A	Core	Athletic	Ab Mat, Dumbbells	Core, Shoulders, Obliques
Regular Grip Push-up	Push	Bodyweight	Beginner	None required	Chest, Arms, Core, Triceps
SB Push Up w alternating shoulder drop	Push	Exercise Ball	Athletic	Swiss Ball	Chest, Core, Obliques
Butt Lifts	Push	Bodyweight	Intermediate	None required	Core, Shoulders, Anterior
Supported Leg Extension	Pull	Bodyweight	Intermediate	None required	Core, Lower Abs, Upper Abs
Side Plank w Weight, Pulse and Leg Lift	N/A	Core	Athletic	Ab Mat, Dumbbells	Core, Shoulders, Obliques
Hamstring Curls Single Leg	Pull	Exercise Ball	Elite	Ab Mat, Swiss Ball	Legs, Core, Back, Hamstrings, Glutes, Calves, Lower